Run 45:00 [3] 7.35 km (6:07 / km)
All on treadmill in gym:
10mins w/u (10km/hr)
Intervals:
1min (12km/hr), 90secs (12.4km/hr), 2mins (12.8 km/hr), 90secs (12.4km/hr), 1min (12km/hr), 1min (12.8km/hr), 90secs (13.2km/hr), 2mins (13.6km/hr), 90secs (13.2km/hr), 1min (12.8km/hr)
after each interval was 90secs (6.5km/hr) walking recovery
5mins w/d (10km/hr)
1mins walking (6.5km/hr) cause I'm a sucker for rounding it up